Crossfit – IN-HOUSE THROWDOWN – PART II

 In WOD

IN-HOUSE THROWDOWN – PART II

Date: Saturday October 6th 2012

Time: 9AM – 2PM

Venue: CFD Blackrock

Its on! This year’s second In-house Throwdown Competition that you have all been waiting for! An exclusive CrossFit Dublin individual event. To carry on from the success of our first IHTD we want to keep the momentum going and up the competition at CFD. If we think back to the last event there was some great fun had, a lot of PBs were set and it was both awesome and inspiring to witness the fantastic effort our CFD athletes put in that day. This is going to be a great day and we hope that a lot of you will participate!

There will be 4 different WODs spread out over a four to five hour period, followed by a get together for food and drinks afterwards. There is a €15 buy-in for competitors. This entry fee will go directly towards prizes and food for the days events!

Divisions:

There will feature a men & women’s division and also level-dependent divisions, so even if you are a newbie you can still take part!!! There are listings below for each division indicating the specific weight and movements that competitors are expected to perform, check it out.

  • · ADV – 70/45kg Ground-to-overhead, 45/30kg Thruster, unassisted Pull ups
  • · Level 1 – 50/30kg Ground-to-overhead, 35/25kg Thruster, blue band Pull ups
  • · Level 2 – 40/22.5kg Ground-to-overhead, 30/20kg Thuster, green band/jumping pull ups

This is set to be a great event so feel free to bring family and friends along to support.

TO SIGN UP email Lynda@crossfitdublin.ie with your details and your selected division.

There will also be a sign up at both gyms

Entry fee can be paid by cash, credit and laser cards.

Monday

Custom Goals Training
+
Strength

A. Press: 5 x 3, rest 3 min
+

WOD

Unknown

Tuesday

Strength
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
or
Wall Climbs x 4-5 reps
or
Handstand Hold x 30-60 seconds
Rest 3 minutes

WOD –
Two sets of:
Against a three minute running clock, complete:
400 Meter Run and then complete as many reps as possible of
AMRAP x Shoulder to Overhead 50/35

Rest three minutes between sets.Post score on daily board

Level 1 40/25

Level 2 30/15

Wednesday

Strength
A.Front Squat 5×3 @ 31×1- Make sure to pause at the bottom position for 1 sec

rest 3-4 mins

WOD
4 rounds
1 minute of max muscle-ups
1 minute of max Chest2Deck Push Ups
1 minute of max kettlebell swings 24/15
1 minute of goblet squats 24/16

Rest 1 minute

your score is the sum of your reps.Post on the daily board

Level 2 Chest to bar pull-ups, 20/12
Level 1 Pull-ups ,16/10

Thursday

Strength
Take 15 minutes to build to a heavy Power Clean

WOD

Unknown

Friday

Strength

Five sets of:
A1 Overhead Squat x 3 reps @ 30X1
Rest 30 seconds
A2 Weighted Pull-Up x 2-3 reps @ 21X0
Rest 3 minutes

WOD
Seven rounds for time of:
45/30 Overhead Squat x 7 reps
Burpees x 7 reps

Level 1 35/25

Level 2 what ever you can manage over head for 7 reps

Saturday

WOD

Team WOD lactate endurance

Unknown

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